CrossFit – Wed, May 3
CrossFit Megalodon – CrossFit
Warm-up
3:00 Assault/Echo/Ski or Row
I want you to use your arms/shoulders in the warm up as well so let’s try and avoid the Bike Erg today.
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
High-Hang Snatch (3 x 3 @ 50-60%)
Hang Snatch (3 x 3 @ 60-70%)
Snatch (6 x 1 @ 80%+)
5/3/2023 (Time)
21-15-9
Row/Ski
Overhead Squat (75/45) RX+(95/65) E (135/95)
*Run 200 after each round*
